What Is Basal Metabolic Rate? How Can You Increase Your BMR For Weight Loss?

Hello, beloved readers! Are you aware that your body continuously operates a built-in calorie calculator? Indeed, without a doubt! The term used for it is basal metabolic rate (BMR). BMR is your body's energy that sustains vital functions while at rest. If you are a fitness lover or trying to lose weight, knowing your BMR can be very beneficial. Getting on a weight loss journey requires more than just nutrition and exercise; it also requires a thorough understanding of your body's metabolism. 

Several variables, such as genetics, age, gender, and body composition, influence BMR. Knowing your basal metabolic rate (BMR) can help you control your weight and make informed dietary and exercise decisions because it indicates your body's daily caloric expenditure. Knowing your BMR will help you make better choices regarding how many calories you eat and how much energy you use to reach your fitness objectives. 

So, in this blog, we will learn about basal metabolic rate, how it can affect your weight loss journey, and how to boost it in both men and women! Let’s get started!

Table Of Contents

1. What Is Basal Metabolic Rate (BMR)?

2. How To Increase BMR For Weight Loss?

3. How To Increase BMR In Males And Females?

4. Dietitian's Recommendation

5. The Final Say

6. FAQs

7. References

What Is Basal Metabolic Rate (BMR)?

The number of calories the body expels at rest to sustain vital processes like breathing and blood circulation is known as basal metabolic rate or BMR.

Let's grasp the concept using a straightforward example. Picture your body as a building. Electricity is necessary for a house to facilitate basic tasks like lighting, operating appliances, and heating. Likewise, the body needs energy even at rest to support different biochemical functions such as digestion and blood circulation throughout the body. This calorie burn, called basal metabolic rate (BMR), is the smallest number of calories your body uses when you are asleep or not moving. BMR is impacted by various factors such as age, sex, body makeup, and genetic makeup.

Basal Metabolic Rate Calculator

There are multiple formulas available for calculating BMR. Both the Harris-Benedict and Mifflin-St Jeor Equations are among the most famous. Using a BMR calculator for weight loss, you can swiftly discover your body's BMR and adjust your efforts accordingly.

The above calculations are approximate values. For a precise BMR reading, one would need a direct measure using specialised equipment in a lab setting.

ToneOp Fit’s Diet+Fitness Weight Loss Plan can help you increase your BMR with the support of our diet and fitness coaches and aid your weight loss journey.

Also Read: Top 5 Calorie Counter Apps For Your Health | ToneOp 

How To Increase BMR For Weight Loss?

Although BMR considers the energy used while at rest, it's important to note that we are not sedentary throughout the day. We engage in physical activity and move about. With that in consideration, here are the suggestions on how to boost basal metabolic rate as a part of effective weight loss strategies: 

1. Stay Hydrated

Hydration is crucial in any weight loss journey, as water is necessary for all metabolic functions. Drink plenty of water all day long to stay hydrated and maintain an active mood during work.

A study published on Metabolism found that people who consumed between 250 and 750 ml of water per day raised their levels of fat oxidation. This is nearly a 30% increase compared to the placebo study of inadequately hydrated people. Hence, drinking water has a great impact on metabolism and fat burning. 

Also Read: Top 10 Health Benefits Of Water As A Nutrient With Water Nutrient Examples

2. Include Strength Training

Resisting or strength training involves lifting weights or other resistance to build muscle and improve strength. Because muscle has a higher metabolic activity than fat, building muscle can increase your body's base metabolic rate. This indicates that muscle continues to burn more calories even while resting. If you are a beginner, consider ToneOp Fit’s Home Workout Plans, where a fitness expert will guide you through strength training sessions. 

Numerous studies confirm that a single pound of muscle can increase daily calorie burn by 150. Another phenomenon is excess post-exercise oxygen consumption (EPOC). After a strength training exercise, your body continues to burn calories while at rest for a few hours. As your muscle development progresses, EPOC also rises. Swapping fat for muscle can enhance your body composition, leading to weight loss.

Also Read: 7 Common Strength Training Mistakes And How To Fix Them

3. Get Proper Sleep

Long-term lack of sleep can adversely impact metabolism. When the body doesn't get enough sleep, it produces more cortisol, a stress hormone that can lead to increased fat storage and a lower BMR.

A 2019 study discovered that four nights of sleep deprivation may cause a modest reduction in the body's metabolism. Hence, you must get enough sleep of 7 to 8 hours so your body functions well, your BMR is regulated, and a healthy weight is maintained.

Also Read: Top 7 Benefits Of Aromatherapy For Better Sleep

4. Increase Protein Intake

It is important to note that protein intake plays a vital role in raising the basal metabolic rate. In the American Journal of Clinical Nutrition, for example, a 2012 study indicated that individuals on a high-protein diet had a 100-calorie rise in basal metabolic rate (BMR) in comparison to those on a low-protein diet.

This impact is caused by the thermogenesis or thermic effect of food (TEF), which pertains to the amount of energy used during protein digestion, absorption, and metabolism. Protein requires more calories to be metabolised than carbohydrates and fat, resulting in a higher calorie burn. Protein also helps you feel satiated for longer compared to fat, leading to decreased calorie consumption. Try to consume 0.8 grams of protein per kilogram of body weight each day. Include foods high in protein in every meal, such as fish, eggs, beans, nuts, and lean meats.

5. Incorporate HIIT

HIIT significantly impacts weight loss by boosting the body's basal metabolic rate (BMR). It involves short yet intense intervals, resulting in higher metabolism and calorie expenditure throughout and after the workout.

This extended calorie-burning impact, the afterburn or excess post-exercise oxygen consumption (EPOC), boosts BMR by raising the metabolic rate for a prolonged duration. HIIT is an effective way to increase BMR and improve metabolic efficiency, leading to weight loss due to increased calorie burn during and after the workout.

Also Read: Maximise Your Results With These 10 HIIT Exercises For Weight Loss

6. Drink Green Tea

Green tea has bioactive substances like catechins and caffeine. EGCG is a catechin that helps with fat oxidation and boosts calorie expenditure. The caffeine levels in green tea also enhance the central nervous system, leading to a higher metabolism rate. Regularly drinking green tea improves insulin sensitivity and boosts thermogenesis, increasing basal metabolic rate for weight loss.

Also Read: Difference Between Kcal & Calories With Converter | ToneOp 

How To Increase BMR In Males And Females?

Both males and females can increase their basal metabolic rate (BMR) by focusing on muscle-building activities. Even when at rest, muscle tissue consumes more calories than fat. Weightlifting and other bodyweight exercises are examples of strength training that efficiently increases BMR and helps develop muscle.

Men are more able to develop muscle than women since testosterone plays a major part in this process. To promote muscle growth and increase BMR, men may benefit from engaging in more resistance training and ensuring adequate protein intake. Hormonal factors like estrogen can affect metabolism in females, especially during phases like menopause, when metabolism tends to slow down. Resistance training and a protein-rich diet are effective strategies for women to boost BMR. Additionally, regular physical activity and maintaining an active lifestyle, including aerobic exercises, can help both men and women increase their BMR.

Focusing on quality sleep and managing stress levels are essential for both genders. Sleep deprivation and chronic stress can reduce BMR by affecting hormones like cortisol and thyroid levels, making it harder to maintain or increase metabolic rate.

Also Read: Is Waist-To-Height Ratio More Effective Than BMI For Obesity Diagnosis? Consider 4 WHtR Advantages Indicating Accuracy! 

Dietitian's Recommendation

Strength training helps you gain lean muscle mass, which will raise your basal metabolic rate (BMR) because at rest, muscle burns more calories than fat. Incorporate foods strong in protein, such as eggs, lean meats, and legumes, as protein has a larger thermic effect and requires more energy to digest. 

Keep your body hydrated by consuming sufficient water, as it helps with metabolism. Consume smaller meals more frequently to maintain an active metabolism. Make sure to prioritise getting quality sleep and handling stress effectively, as they both affect hormone levels that control BMR. Doing consistent exercise, such as aerobic and resistance training, helps increase your metabolism.

                                                                                     Dt. Akshata Gandevikar

The Final Say

To end this article, understanding your basal metabolic rate (BMR) is essential for effective weight management. By learning how to increase BMR, you can enhance your body's ability to burn calories even at rest. Simple strategies like incorporating strength training, eating a protein-rich diet, and staying active can significantly boost your metabolism. If you're looking for practical ways to increase BMR for weight loss, these six methods can help you achieve your goals while promoting overall health.

FAQs

1. How can basal metabolic rate in males be increased?

Here are some tips to increase basal metabolic rate in males:

• Engage in regular strength training to build muscle mass.

• Incorporate high-intensity interval training (HIIT) into your workout routine.

• Consume a protein-rich diet to boost metabolism.

• Stay hydrated by drinking plenty of water throughout the day.

• Get enough sleep to support metabolic health.

  
  

2. How do I increase my BMR?

To boost basal metabolic rate (BMR), concentrate on strength training to increase muscle mass since muscle burns more calories compared to fat. Consume foods high in protein, drink water frequently, and participate in consistent physical exercise, such as intense workouts. Make sure you get good sleep and control stress to help maintain a healthy metabolic system.

3. How can basal metabolic rate in females be improved?

Here are some tips to improve basal metabolic rate in females:

• Include resistance exercises to enhance muscle tone and mass.

• Eat small, frequent meals to keep your metabolism active.

• Add spicy foods like chilli peppers to your diet for a temporary boost.

• Take cold showers or contrast showers to stimulate metabolism.

• Incorporate aerobic exercises like running or cycling regularly.

References

• https://www.webmd.com/fitness-exercise/what-is-metabolism

• https://www.verywellhealth.com/how-to-boost-metabolism-7501652

• https://aaptiv.com/magazine/male-metabolism-common-questions/

• https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2009.162

• https://www.fao.org/4/m2845e/m2845e00.htm

• https://www.afwomensmed.com/health-library/hw-view.php?DOCHWID=abn2424

  
  

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